Winter Solstice: How to Have a Good Night's Sleep When It Gets Dark Super Early

New research has found that U.S. employees lose almost seven and a half days of work each year because of poor sleep. Since this is the shortest day of the year (Hello, winter solstice!) and signals a seasonal shift in the amount of daylight and darkness we experience, what better time to assess our sleep habits? The survey, conducted by Big Health, included more than 20,000 respondents from more than 170 countries, and is part of ongoing research from the World Sleep Survey. One of the most alarming findings is that a whopping 70 percent of respondents who are employed full time suffer from "non-restorative sleep" (a.k.a. poor sleep quality), which can negatively impact a bunch of other things in your life. Among U.S. respondents, 46 percent said that poor sleep affects their concentration, 38 percent noted that it affects their ability to complete work, and 31 percent said they have trouble staying awake during the workday. Beyond work, 63 percent of survey participants said that poor sleep affects their energy levels, 47 percent said it affects their mood, 39 percent said it affects their relationships, and 35 percent said it affects their physical health. And sadly, almost three quarters

New research has found that U.S. employees lose almost seven and a half days of work each year because of poor sleep. Since this is the shortest day of the year (Hello, winter solstice!) and signals a seasonal shift in the amount of daylight and darkness we experience, what better time to assess our sleep habits?

The survey, conducted by Big Health, included more than 20,000 respondents from more than 170 countries, and is part of ongoing research from the World Sleep Survey. One of the most alarming findings is that a whopping 70 percent of respondents who are employed full time suffer from "non-restorative sleep" (a.k.a. poor sleep quality), which can negatively impact a bunch of other things in your life.

Among U.S. respondents, 46 percent said that poor sleep affects their concentration, 38 percent noted that it affects their ability to complete work, and 31 percent said they have trouble staying awake during the workday. Beyond work, 63 percent of survey participants said that poor sleep affects their energy levels, 47 percent said it affects their mood, 39 percent said it affects their relationships, and 35 percent said it affects their physical health. And sadly, almost three quarters (72 percent) of respondents did not consult their doctors to get help for their sleep problems.

"We shouldn't treat our need for sleep as an optional extra; it's a fundamental in life and something that we should prioritize," Colin Espie, Ph.D., cofounder of Big Health and a professor of sleep medicine at the University of Oxford, tells Glamour. "This study has shown that one of the worst effects of poor sleep is how it affects us during the day, especially while we're at work."

If you are dealing with sleep problems, one of the best things you can do is prep your bedroom and make it conducive to sleep. "There is no doubt that our environment plays a crucial role in our night's sleep, so it's very important to get the temperature, light, and noise levels in your bedroom right," says Espie. Here are his tips on creating a sleep-inducing space:

Check your thermostat

"The ideal temperature for sleeping is around 65 degrees," says Espie. "When we are not at the right temperature we have lighter sleep."

Keep light to a minimum

"In the late evening, as it gets dark, our brains begin preparing us for sleep by producing a hormone called melatonin. Light at night may inhibit the production of melatonin, making it more difficult to get to sleep and stay asleep," says Espie. So keep bright electronic gadgets out of the bedroom and stop using them at least an hour before you go to bed. Then, once the light is off, keep your bedroom as dark as possible. Also, invest in blackout curtains or an eye mask if needed.

Lower the volume

Turn off music and other sounds if they distract you from sleeping. "But note that in a quiet environment, noises can sound much louder if we focus on them," says Espie. So if your super quiet room means that you hear every creak in your floor and that keeps you awake, consider a white noise machine, which will keep the noise level constant.

Get some shut-eye help

Try Espie's own Sleepio, an app that offers personalized cognitive behavioral therapy techniques to help you improve sleep quality. And don't forget to see your doctor if sleep problems continue to affect your daytime functioning.